Name: Playbook - Dana Linn Bailey - HIIT | Saturday | 3/30
Uploaded: 2024-03-31T23:13:31.276Z
Duration: 40 min
Description: HIIT | Saturday | 3/30

Brianda

Michelle Green

Jentry

Awful sore throat & cough but powered through this in 50min with a 5min skip to start. (At home)

Melissa

Karen Arthur

3/30: HIIT
 
Ascending/Descending Set: 10-1, 1-10
- DB Hang Squat Clean  (45/30)
- Push-Up to Pike Reach Back
 
NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.
 
The (45/30) are just average weights to use for guys and gals. Obviously you can go higher to challenge yourself or lower to make sure you get through all of them with decent form..
 
AMRAP 16min
- 8 V-Ups
- 12 DB Thrusters (35/25)
- 16 Walking Lunges (35/25)
 
AMRAP 7min
- 10 Hanging Knee to Elbow 
- 10 DB Alternating Hang Clean & Press (35/25)

- DB Hang Squat Clean  (45/30)
- Push-Up to Pike Reach Back
 
NOTE: pick on exercise to start at 10 reps, and the other start at 1 rep.  Next set will be 9, 2. After that 8,3.....all the way until you flipflop to 1, 10.

- Start with dumbbell in each hand 
- Keeping slight bend in knees and a flat back
- Clean dumbbells up to shoulders
- Press hips back and lower to parallel
- Extend your legs to come back up

DB Hang Squat Clean

- Start with your hands just outside the shoulders 
- Bend at the elbows to lower down 
- Extend your arms engaging your chest as you push up
- Lifting your hips up bringing your body into a pike position 
- Lift one hand and reach back to touch the opposite foot
- Repeat the sequence to the opposite side, 
- Repeating back and forth for time or reps

Push-Up to Pike Reach Back

Ascending/Descending Set: 10-1, 1-10

- 8 V-Ups
- 12 DB Thrusters (35/25)
- 16 Walking Lunges (35/25)

- Lay with your legs and arms extended 
- As you raise your legs, reach your fingers toward your shins and raise your upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-Ups

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

DB Thrusters

- Keep your chest up holding two dumbbells at your shoulders or at your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat with the opposite leg

DB Walking Lunges

16 min AMRAP

- 10 Hanging Knee to Elbow 
- 10 DB Alternating Hang Clean & Press (35/25)

- Hang from a bar and focus on activating your core
- Tuck your knees up to your elbows 
- Lower and repeat

Hanging Knees to Elbows

- Clean the dumbbell up to your shoulder, dropping under to catch the dumbbell 
- Press the dumbbell overhead
- Reverse the movement back to starting position
- Repeat with the opposite arm
- Working back and forth for time or reps

DB Alt. Single Arm Clean & Press

7 min AMRAP

HIIT | Saturday | 3/30

Norma

Priscilla

Didn't do everything because of my knees and the fact I have a 5 km bikeride to get home tonight whereas the last kilometer is uphill! 😅 Other than that... Awesome!

Hege

Legs | Monday | 4/22

I love your program!!! It is hard hard and some stuff I can’t physically do, YET, so I make small adjustments as needed. I am a large over weight person who didn’t always make my personal health a priority. I am working on getting my joints and muscles working for me instead of against me! Thank you for creating this! It keeps me motivated and on track.

Tiffany Cannon

Brandy

I’m just getting back into weight training as a single mom and having your videos/workout helped me feel less out of place 🫶🏼

HIIT | Saturday | 3/30

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